Sandton | 05:30 am | October

Road Running: 5 km

YOUR FIRST 5KM STARTS WITH 30 SECONDS OF RUNNING.

A coached, beginner-first programme that takes you from never having run to crossing your first 5K finish line. Walk breaks included. No fitness test. No judgment. You will never be the slowest.

MON 26 October · Mon & Wed, 05:30 - 06:15
Nice on Poplar, Riverclub
8 WEEKS to your first 5K
Dog friendly
Coffee Meetup SAT or SUN before (TBA by your Coach)
LET’S BE HONEST
YOU DON’T ACTUALLY WANT TO RUN. SAME.

You want to feel less stuck. A bit fitter. A reason to leave the house. But the gasping, the being seen being bad at it, the fear of holding everyone up? No thanks. That’s exactly why this club exists and why the first thing we deleted was the fear of being the slow one at the back.
HOW IT WORKS
WE FIXED THE PROGRAMME THAT KEEPS BREAKING PEOPLE.
You’ve probably come across the standard “couch to 5K” plan floating around online – the one everyone copies. It starts gently enough: run 1 minute, walk. Run 2 minutes, walk. But then it just keeps doubling. Three minutes. Four. And then week 5 expects you to run 20 minute intervals, as if that’s a reasonable thing to ask of someone who could barely run to the end of the road a month ago.
That’s the exact point most people quit because the jump is absurd. So we threw it out and rebuilt it from scratch.

Most of the programme lives in gentle 1 and 2 minute running intervals. Rather than piling on more running time, we keep the runs short and gradually shrink the walk breaks in between.
All the way through week 5, the longest you'll ever run before a walk break is just 4 minutes. No surprise long efforts, no being thrown in the deep end before you're ready.
Because the running stays short, every week feels doable - which means you keep showing up. And showing up, week after week, is the entire secret to finishing.
The single longest interval in the whole 8 week programme is 8 minutes and you only run it four times, in week 7, once you're more than capable of it. That's the peak.
YOUR EXCUSES ARE OUR SPECIALTY
WE’VE HEARD IT ALL.

“I'm not fit enough to start” - This programme starts at zero. Session one is 30 seconds of running. You don’t need to be fit to begin – the programme builds your fitness for you.

“I'll hold everyone back. I'm too slow” - There’s no pace in CPRC. The group moves together. Every person in that group thinks they’re the slowest one. They’re all wrong.
“I've tried running before and gave up” - You gave up because you didn’t have a coach, a structure, or a community. That’s exactly what this is. This time the conditions are different.
“What if I miss a session?” - The whole thing is designed with real life in mind. You have access to the full programme via our CPRC app and unmatched support from your coach.
“I'm overweight & embarrassed to run in public” - By week three, nobody’s thinking about what they look like. They’re just running. We have had ladies who weigh around 180kg complete our programme.
“ It's a lot of money ” - That’s R70 a session for 8 weeks of coaching, a shirt, gift and medal, a full programme, WhatsApp support, and your 5K graduation. A gym membership you don’t use costs more.
STILL NOT CONVINCED?
THE ONLY THING STANDING BETWEEN YOU AND CHANGING YOUR LIFE, IS THE SIGN UP BUTTON YOU KEEP NOT CLICKING.